Seeds are a rich source of healthy fats. Some of these seeds provide an appropriate amount of omega-3 fatty acids. Some are an abundant amount of calcium. The seeds have health benefits similar to nuts.
- Variety: Include a variety of seeds in your diet. Choose at least 2 types of different seeds every day – one from each group of seeds.
- Soak: Soak all types of seeds 6-8 hours before eating. You can also soak seeds overnight.
Based on the necessity of eating, we divide seeds into the following categories.
Essential Seeds (Group 1)
- Chia Seeds.
- Hemp seeds.
- Pumpkin seeds.
You should include one type of seeds from the above list in your daily diet. These are the healthiest seeds rich in omega-3 fatty acids.
Recommended Seeds (Group 2)
- Cucumber seeds.
- Lotus seeds.
- Poppy seeds.
- Rockmelon (cantaloupe) seeds.
- Sesame seeds.
- Sunflower seeds.
- Watermelon seeds.
You should choose any 1-2 types of seeds from this list every week.
In this group, poppy seeds are more important because of their high calcium content. 5 grams of poppy seeds provide around 72 mg of calcium. Sesame seeds also strengthen the bones, joints, and nerves, according to ayurveda.
|Nuts Groups||Recommended Ratio|
Recommended Seeds Servings
Seeds are an important part of the whole food plant-based diet. In combination with legumes and nuts, seeds should contribute 25% of your diet, according to plate principle.
Standard Serving Size for Nuts
|Soaked Seeds||1 tablespoon (around 7 grams)|
|Seed Butter (homemade)||1 tablespoon (around 7 grams)|
Recommended Daily Amount
|Age Group||Recommended Daily Amount|
The highly recommended seeds are flaxseeds and poppy seeds. Flaxseeds are a rich source of omega-3 fatty acids, and poppy seeds provide an abundant amount of calcium.
I usually recommend mixing both kinds of seeds in the following ratio and take them in the recommended amount given above.
|Poppy Seeds||25 grams|